Wednesday - February 22, 2017

warm-up

450m run

then...

50 toes to bar 

WOD 

"Helen"

3 rounds for time 

400m run

21 kb swings 

12 pull ups

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Westside 

Max Efforr Upper 

-Pin Press 

-Outlaw 

1 set x 6 reps

-Double Pause 

2 sets x 2 reps

-Close Grip Bench 

3 sets x 3 reps

-Laying Extensions 

4 sets x 4 reps 

-Bent Over Rows 

3 sets x 8 reps 

-Push Ups 

100 reps

-Machine Dips 

50 reps

-Machine Press Downs 

50 reps

-Face Pulls 

50 reps 

-ABS